4. LUNGES WITH A BARBELL ON THE SHOULDERS
These are great glute exercises in the gym. It is recommended to do them after the barbell squat or the other exercises listed above, or after the leg press. This is explained by the fact that after a high-quality squat, microcracks have already formed in the muscle fibers, while lunges will help “finish off” the buttocks, increasing muscle tears even more, which will speed up the process of pumping up the priests.
This exercise is largely auxiliary. By itself, it does not increase muscle mass too much, but it will help to form a beautiful relief and rounded shape of the buttocks, which is what we need.
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